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Perfect Pace Running Playlist

Updated on October 8, 2014

Run to the beat of this music playlist to set the perfect pace for your runs!

Check out this playlist for the perfect running music to keep you on pace! Running with music is great, but running to the beat of the music is even better. This running playlist was specially selected to target the optimal running turnover of 180 bpm (beats per minute). Run to the beat and have a great workout!

Don't run at 180 bpm? No problem! Check out my other bpm paced playlists:
170 to 180 bpm running playlist
160 to 170 bpm running playlist

photo by Ed Yourdon

Turnover, as measured in beats per minute, is simply the number of times that your feet strike the ground in one minute. 180 bpm means that you take 180 steps in a minute, or that each foot hits the ground 90 times in a minute.

Many experts have studied running biomechanics, and 180 bpm seems to be the consensus for what optimal turnover should be. Many (perhaps most) runners actually have a slower turnover and make it up by taking longer strides. But longer strides put more strain on your joints and muscles and are less efficient for long distance running.

Check out this article from Runner's World for more information.

Running to the beat of a measured playlist will keep your turnover at the optimal rate, and help you to find your best running form!

If you're not at 180 bpm, don't worry! Run at the pace that's right for you. I'm creating more playlists for other turnover rates and will list them here when they are complete.

170 to 180 bpm running music playlist

160 to 170 bpm running music playlist

The Perfect Running Playlist - 178 to 182 bpm - preview tracks in the player or select individual tracks from the Track List below

These energetic songs were hand picked to power up your run targeting 180bpm. These are some of my favorites that I use when I run.

Genres include Ska/Punk, Alternative, and Indie. The playlist contains 14 songs for a 45 minute workout.

Remember, adjust your stride to match the pace of the music. Shorter steps are healthier, give you better running form, and help you keep up with the rhythm.

Amazon mp3's are DRM free - so you can easily import them into iTunes. Just download the tracks you want and remember what folder you put them in. Then from iTunes, simply go to File and select Add file to library. Navigate to the folder where your tracks are, select them all, and click Open.

Now you've got your tracks in iTunes!

Want to make a bpm playlist in iTunes?

It's easy!

Simply go to File and select New Smart Playlist. Match the rule BPM is in the range 178 to 182. (Or pick whatever range you prefer for your runs)

Check Live Updating and then as you add tracks to iTunes, just make sure to enter the bpm in the track info, and your playlist will automatically update!

Over 2 Million Songs to Preview, Buy and Download at iTunes

Buy at

Most people don't run at the optimal turnover rate. If you know what your normal turnover rate is, let me know! I'll be developing more playlists and will target the pace based on poll results. Also, please drop a comment below to let me know what music suggestions you have!


Looks like 170 to 180 bpm is the most popular pace range. Get your 170 to 180 bpm running music playlist here! More coming soon!

What's your normal running turnover rate?

See results
101 Running Songs
101 Running Songs

2009 five CD set. This collection of tracks, the latest offering from the hugely successful 101 brand, is the ideal motivation to get the heart thumping and the legs pumping. Contains 101 tracks including cuts from Queen, Outkast, The Ting Tings, Pitbull, Hot Chip, Fatboy Slim, Survivor, T. Rex, Kenny Loggins, Billy Idol, The Dandy Warhols, David Bowie and many others. EMI.


I want your playlist suggestions! - Let me know what music you want to hear!

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    • efarmiga profile image

      efarmiga 4 years ago

      @Michelllle: I use a free iPhone app called BPMGraph. You tap the screen in time to the music and it tells you the BPM

    • Michelllle profile image

      Michelllle 4 years ago

      I like David Guetta. How do you find out the BPM of a song?

    • leonb33 profile image

      leonb33 5 years ago

      This is a great lens. The best part is that The Mighty Mighty Bosstones are my favorite band ever. Good job.

    • profile image

      anonymous 5 years ago

      @efarmiga: Yeah definitely. My mom sent me this page since I'm a DJ and she wants a fun running playlist. I had to explain to her that if I made a 180bpm mix of the most obnoxious drum & bass you can listen to, she would not be happy. ha I'm gonna mix it together for her but keep it 85-95 bpm. Good thing that's a lot of funky, upbeat R&B, pop and rock. Love making workout mixes!

    • efarmiga profile image

      efarmiga 5 years ago

      @anonymous: In musical terms that may be correct. I'm using 'bpm' loosely to mean 'footfalls per minute.' If a song is 90 bpm and you take a step every half beat, then you have 180 footfalls per minute.

    • profile image

      anonymous 5 years ago

      This is so wrong. You're actually running to songs between 80-90bpm, not twice that. Ask any DJ or musician. smh

    • profile image

      forerunner310xt 6 years ago

      This is new information to me. Makes sense that there would be a preferred range of bpm to run to. I would think that it might vary a bit per individual. Thanks for the lens.

    • profile image

      anonymous 6 years ago

      I've just got into chirunning and I've found that Pendulum is the perfect music. Almost all their songs are exactly 174bpm which is a perfect introductory metronome. There is no better motivator at the start of a run than the intro (Spoken/Slam) on the Hold Your Colour album!

      However, I'm wondering if there are any DnB nuts out there who know a similarly awesome album that is at 180+ bpm for when I start to pick up the tempo....?

    • Grandmaster3 profile image

      Grandmaster3 6 years ago

      Great job using the bpm

    • profile image

      anonymous 6 years ago

      I have never given much thought to this aspect of running having recently started. I usually let the playlist decide LOL. Good information and lots to consider now..Thanks

    • profile image

      NC Shepherd 6 years ago

      I've just started running, so I was interested to find this. Sounds like a perfect way to stay within a targeted bpm. Thanks!

    • Srena44 profile image

      Srena44 6 years ago

      nice work, nice lens...

    • robinrags profile image

      robinrags 6 years ago

      I certainly learned something beneficial to my health ... thanks! ... I am so out of shape it is not funny. ... ;-)

    • profile image

      internetworknow 6 years ago

      Thanks, nice playlist

    • efarmiga profile image

      efarmiga 7 years ago

      @Philippians468: Fantastic! Stick with it!!

    • Philippians468 profile image

      Philippians468 7 years ago

      you have inspired me to run again! thanks! cheers

    • jackieb99 profile image

      jackieb99 7 years ago

      Thanks...going to go download now!

    • fbaum818 profile image

      fbaum818 7 years ago

      Good lens. I like the breakdown by bpm.

    • ewguru lm profile image

      ewguru lm 7 years ago

      Great Lens

    • profile image

      aabudara 7 years ago

      I have been running 10km races since 2001, but never heard about BPM playlists. This is very interesting information. Thank you!

      running tights

    • V Random profile image

      V Random 7 years ago

      thanks, I'll be trying it!

    • V Random profile image

      V Random 7 years ago

      thanks, I'll be trying it!

    • efarmiga profile image

      efarmiga 7 years ago

      Thanks for the comments! I'm glad that so many people are finding this lens to be useful. I also just noticed that 150-160 bpm has "outpaced" 170-180 bpm as the most popular running cadence. I have a list of good tracks at that pace range too, and will work on putting up a lens for it soon!

    • heidishome profile image

      heidishome 7 years ago

      I had no idea you could make a BPM playlist! That is so cool! Thanks for sharing!

    • Do-It-Yourselfer profile image

      Do-It-Yourselfer 7 years ago

      music to my ears

    • Wendy L Henderson profile image

      Wendy Henderson 7 years ago from PA

      Great selection.

    • efarmiga profile image

      efarmiga 7 years ago

      @Mickie Gee: Sorry, I don't have any Zydeco lists. You can try here or here

    • Mickie Gee profile image

      Mickie Goad 7 years ago

      I need to get a good playlist. I have a treadmill that calls me to the basement and I need some motivation. Since I love music, I guess I will have to get some good tunes. Do you have a list with some Zydeco on it?

    • profile image

      anonymous 7 years ago

      hi i have put my top ten running tracks hear My Top Ten Running Tracks

      i will check out all the songs here to see if i can add them to my running tracks

    • efarmiga profile image

      efarmiga 8 years ago

      [in reply to MikeJonesey] Thanks for the suggestion! I added 101 Running Songs to the list below in case anyone wants to check it out.

    • MikeJonesey LM profile image

      MikeJonesey LM 8 years ago

      I just bought a CD called 101 running songs from amazon - some great tracks on there that match my pace perfectly

    • efarmiga profile image

      efarmiga 8 years ago

      [in reply to Diana] I'm working on playlists for other bpm ranges based on the poll results above. If you haven't voted in the poll, make sure you do so! The other lists will be linked from here when they're ready.

    • profile image

      anonymous 8 years ago

      This is wonderful! I'm currently running much slower, but the 180 BPM is something to work up to, and I can use your playlist to do so. Thanks again!

    • efarmiga profile image

      efarmiga 8 years ago

      [in reply to Redbird23] Thanks! I'm glad you liked the lens.

    • profile image

      Redbird23 8 years ago

      From one runner to another I love the info...5 s